Meal Plan: The Healthy Mix 7 Day Challenge

Hi! It’s Sian here… It has come to my attention that the Weekly Meal Planner Bonus that you receive when buying ‘The Healthy Mix’ has been forgotten. Make sure you download the actual Weekly Meal Planner template with your eBook and print out the blank template to build your own 😉

Click image to view contents of ‘The Healthy Mix’.

This 7 Day Meal Plan is designed for use with the Skinnymixers ‘The Healthy Mix’ Cookbook. This 7 Day Healthy Thermomix Recipe Meal Plan is family friendly and flexible for different dietary needs.

The following are base recipes, intentionally kept simple so that you can adapt the menu plan to your requirements. Bulk out meals with seasonal vegetables and salads.

Prior to starting you will want to check out the ‘Starting From Scratch’ section of the book to make any of the spice mixes required and some Stock Concentrate. Typically I keep Chicken and Beef Stock Concentrates in the freezer for recipes. Don’t be afraid of the salt in them as you only use a spoonful per recipe and that is where the flavour is.

MONDAY

Whether you like to eat your overnight oats cold or warm, these make the perfect no thinking required breakfast. They will store for up to 4 days in an airtight container in the fridge. In the book there is a Gluten Free and Super Skinny variation, however this is the perfect base recipe to adapt to your own tastes. Personally I like to flavour mine with vanilla powder, dried cherries and shredded coconut.

The ultimate budget friendly meal. This soup is so tasty and perfect for cleaning out any sad looking vegetables in the fridge. Remember to portion out all these meals prior to serving if you are looking to lose weight. In ‘The Healthy Mix’ there are Low Carb Healthy Fat & Super Skinny variations.

Serves per recipe: 6

All in One Chicken Dinner

Calories per serve: 136 cal (not including the optional pasta in the book)

The ultimate all in one Thermomix dinner. Choose your preferred spice mix flavour of Greek, Italian, Mexican or perhaps the original recipe from the blog. The cookbook has Low Carb Healthy Fat and Super Skinny variations.

Serves per recipe: 6

Calories per serve: 387

TUESDAY

This is a great filling recipe, perfect for anyone that needs that cup of coffee in the morning. Don’t like coffee or want to share with the kids? There is a chocolate smoothie suggestion in the book. If you are LCHF, you are able to replace the banana/maple with banana protein powder and can add avocado for an extra healthy fat boost.

If you haven’t made the Chicken Caesar Salad from THM yet, then rush to the kitchen ASAP. With a Super Skinny variation and the ability to make an amazing dairy-free Caesar Salad dressing, this is one of my favourite salads. If you don’t feel like chicken I often make it as a side to grilled steak, but watch the portion size on this one as it is very easy to drink the dressing!

This feels like a decadent meal, but really isn’t. Some sort of creamy magic happens when you blend cauliflower at high speeds. Mix up the different Spice Mixes from ‘The Healthy Mix’ to keep things interesting with a Greek, Italian or Mexican version. The book has Low Carb Healthy Fat and Super Skinny variations. Don’t worry if cauliflower isn’t in season as this can also be made with frozen cauliflower. Freeze any leftover portions for easy meal options.

Served with zoodles for a lighter option or pasta for the rest of the family, this dairy-free carbonara sauce is a great base recipe.

Personally I like to pan-fry some diced bacon and chicken seasoned with the Italian Spice Mix, then add the sauce to the pan. Served with zoodles the sauce thins out; served with pasta you may like to add some water/milk/cream – whatever you like to thin the sauce a little. It will ultimately depend on the water content of your cauliflower though 🙂

There is a Low Carb Healthy Fat variation in the book that some people like to use to give a richer flavour. I often use this sauce to make Lasagne with the Chunky Bolognese.

Serves per recipe: 6

Calories per serve: 53

FRIDAY

I LOVE the Blueberry Protein Smoothie. It tastes like you are drinking a Blueberry Cheesecake and is incredibly satisfying. This smoothie will keep you fuller for longer so don’t be afraid of the cottage cheese.

If you are LCHF, this smoothie is also delicious with raspberries and no sweetener.

SATURDAY

Something a little different to the usual bacon and eggs. This protein packed breakfast will keep you going for hours.

Finish off under the grill with a sprinkle of cheese for an added boost of fat 😉

I’ve actually been known to serve this for dinner with a side salad, as it’s soooo tasty and simple.

Serves per recipe: 2-3

Calories per serve: 299 (3 serves)

Lunch – Seasoned Chicken Tenderloins

This is the most basic of recipes, but shows you that healthy eating doesn’t need to be tasteless. This is one of Nik’s favourite recipes for weight loss, and features regularly in the Riddle household. Season your chicken with your choice of spice mix from ‘The Healthy Mix. Serve on a bed of steamed vegetables with a squeeze of lemon for a Super Skinny meal or shred with your favourite mayo. The combinations are endless and can be frozen for meal prep.

SNACKS

Not your typical weight loss food, but it’s fantastic to have a teaspoon on a slice of apple, if you have a sweet craving.

For this recipe it is important that your nuts are ROASTED. This will allow the oils to release and bring it together. The time it takes the oils to release can be anywhere between 5-15 minutes depending on your nuts. If you are worried about your machine or feel like it just isn’t coming together, you can add a little coconut oil to the mix.

If you have a sweet tooth you can also increase the maple syrup to taste.

These are really moreish, salty savoury snacks which are a great alternative to the popular soy crisps. These are suitable for lunch boxes and the flavour can be switched up. Favourite variations in the group include rosemary/sea salt and using coconut cream to make them dairy free.

If you feel the mixture is too hard to pipe, make sure you are using a large nozzle and perhaps add some water to thin it if required. The best tip is to do small amounts at a time in the piping bag.

If you want an extra crispy finished product you can pop them in a dehydrator overnight.

About Sian Brown

Sian Brown is a mum of 2 (including a very fussy 4 yr old aka. turdler). Sian is part of the Skinnymixer's Team and exclusively cooks Skinnymixers Recipes for the love of good food and partial laziness to look for other recipes ;)

So I’ve just purchased my first Skinnymixers book yesterday, the Healthy mix, after about 18 months of dabbling in some skinnymixers recipes. No recipe has disappointed me yet 😉 I am a terrible snacker, of the unhealthy kind. I need recipes that can be made ahead, or frozen, to keep me on track with my shift working lifestyle. Thanks for the recipes and the inspiration! Wish me luck…

I love the healthy Mix, but definitely need a push do do the weight loss. The recipies are great and so quick and easy. So, Yes please I’m in, Would I have time to pre-make and freeze some of the meals before we start the challenge? The number of people they serve would mean lots of left overs for me.